Aging in Motion: Smart Steps You Can Take Now to Preserve Your Joint Health

You’re still the same person you’ve always been—but the body that carries you needs a little extra care. Each day we get older, and when joint stiffness slows you down—not age—you’re not imagining it.

A recent study found that Americans over 45 often feel 12 years older than their actual age, largely because of joint pain. Research conducted by Motive Health, Inc. and Talker Research found that people who feel older than their actual age reported experiencing body pain (55%), getting tired easily (48%), and feeling less active overall (31%). More than half say it interrupts their daily life—and most don’t know how much muscle strength can help ease that pain.

“Until they experience it, many people don’t realize the total impact joint pain can have on their lives,” says Rob Morocco, President and CEO at Motive Health, Inc., in a statement.

Losing your mobility and independence to joint pain can be frustrating and, without a doubt, make many people feel older than they are. The good news is, there’s technology that can reduce pain now and prevent it into the future, helping many people get back to feeling and living their best.

You’ve earned your strength over decades. Now your body needs small, smart steps to keep it going. This isn’t about dramatic overhauls—it’s about awareness, early action, and habits that add up.

You might feel years older than you are—but protecting your joints can change that. There are ways to help you keep moving, feeling capable, and living with freedom, now,, and the decades ahead.

Why Your Joints Deserve Early Attention

Over time, the natural cushioning in our joints—cartilage—wears down. That can lead to osteoarthritis, a leading cause of disability in older adults. Globally, in 2020, osteoarthritis was among the top ten contributors to years lived with disability for adults older than 70.

In the U.S., current CDC estimates show over 53 million people have arthritis—and that’s likely to grow with an aging population. When joints hurt, it isn’t just discomfort—it chips away at your independence and confidence. Ignoring pain often means greater limitations later.

How to Build Joint-Friendly Daily Habits

The choices you make every day ripple into your future health. If you’ve ever noticed how one skipped walk or an awkward lift at the grocery store can leave you aching, you already know the truth: joints respond to how you treat them. Experts emphasize that consistent, low-impact habits protect joint function better than waiting until pain forces you to change.

A 2023 Lancet Rheumatology study showed that strengthening surrounding muscles and maintaining a healthy weight can significantly slow the progression of osteoarthritis.

Here’s how to protect your mobility:

• Move gently but consistently. Gentle exercise like walking, swimming, or cycling boosts circulation and strengthens supporting muscles. Daily activity helps keep joints lubricated and muscles strong. Walking, swimming, and cycling all provide circulation benefits without putting extra stress on your knees, hips, or back. Even short bursts of movement throughout the day are more protective than long stretches of inactivity.
• Mind your posture. Slouching at your desk or lifting groceries with poor form forces uneven pressure on your joints. Over time, this strain accelerates wear and tear. Pay attention to how you sit, stand, and move—small corrections add up to big relief.
• Warm up before activity. Jumping into physical tasks without preparation is one of the fastest ways to strain a joint. A few minutes of stretching or light movement primes your body, loosens tight tissues, and helps you avoid sudden injury.
• Ease the load. Extra weight adds real stress to your joints—especially your knees and hips. According to the Arthritis Foundation, every pound lost takes four pounds of pressure off the knees. Even modest weight reduction can lessen pain and improve mobility.

These adjustments may seem small, but combined, they build a foundation of strength, flexibility, and long-term protection.

What Medical Care Can Offer

Preventive habits are powerful, but sometimes medical care is necessary. Joint replacement surgery has advanced significantly, with minimally invasive techniques and faster recovery times. Orthobiologics offer non-surgical options for those not ready for surgery, though they work best as part of a tailored care plan guided by a board-certified orthopedic specialist.

Dr. Roddy McGee, a board-certified orthopedic surgeon specializing in sports medicine at Ortho Las Vegas, uses both traditional surgical techniques and regenerative therapies. His clinic offers PRP, bone marrow aspirate concentrate, and adipose-derived injections as alternatives for patients hoping to delay or avoid surgery.

Why Early Intervention Can Save You Pain Later

It’s easy to dismiss joint aches as “just part of getting older.” But catching them early makes a difference. Early evaluation may involve imaging, targeted therapy, or lifestyle adjustments that prevent bigger problems.

Some clinicians now offer orthobiologics—treatments using your own cells, such as platelet-rich plasma (PRP) or bone marrow concentrates—to reduce inflammation and support healing. These may delay or reduce the need for surgery, though research is still evolving.

Experts say that muscle strength is completely in our control. The stronger we make the muscles and ligaments around our joints, the more we offload the forces causing cartilage degeneration.

“Muscle mass really is the key to longevity. It really is our insurance policy for how long we want to stay functional.” —Elaina Manolis, assistant clinical professor of physical therapy, human movement, and rehabilitation sciences at Northeastern University.

Muscles do more than move your body. They act as storage for glucose, which can be used as energy instead of being converted to fat, says Manolis. Strengthening muscles through exercise also helps regulate blood sugar—a key benefit for people with insulin sensitivity.

“To live a long and healthy life, you want to be as functional and independent as possible, and that’s going to depend on how well you move.” —Elaina Manolis, ScD, DPT.

How Families and Caregivers Can Support Joint Health

Joint health isn’t just a personal matter—it ripples outward into family life and caregiving. When mobility declines, everyday activities like bathing, dressing, or even preparing meals can become difficult. These are known as Activities of Daily Living (ADLs), and needing help with two or more ADLs is the federal definition of requiring long-term care.

According to the U.S. Department of Health and Human Services, 56% of adults will need some level of long-term care support due to issues like arthritis, injuries, or progressive mobility loss (HHS ASPE).

When joint problems go unchecked, the impact is more than physical pain. Reduced independence can create stress for spouses, adult children, or professional caregivers. Families may step in to help with chores, transportation, and medical appointments—sometimes at the cost of their own time, health, or finances.

That’s why caregiver support plays such a vital role in maintaining mobility. Encouragement to stay active, reminders to attend therapy sessions, or simply joining in a walk can keep routines consistent. These small acts reinforce both accountability and emotional connection.

Even modest activity can reduce the risk of disability. When you stay mobile, you’re less likely to need help with daily activities later in life.

“Just one hour a week of brisk walking … staves off disability in older adults with arthritis pain or stiffness in a knee, hip, ankle or foot.” — Dorothy Dunlop, professor of preventive medicine at Northwestern University Feinberg School of Medicine, commenting on a study in the American Journal of Preventive Medicine in Northwestern News.

For families facing more advanced mobility challenges, professional long-term support may be necessary. The LTC News Caregiver Directory is a trusted resource to find in-home caregivers or assisted living options by ZIP code.

Care providers can claim a free listing on the LTC News Caregiver Directory and/or upgrade an existing listing to enhance visibility and highlight your staff and services through the LTC News Directory Business Portal.

Knowing what help is available—and whether a loved one has Long-Term Care Insurance—can reduce stress when additional care becomes unavoidable.

If your loved one has a Long-Term Care Insurance policy, be sure to use the benefits without delay. LTC News partners with Amada Senior Care to provide free claim support with no cost or obligation. Their trained experts can walk you through the entire process and help you access benefits quickly and correctly — File a Long-Term Care Insurance Claim.

Support for joint health is about more than preventing pain; it’s about safeguarding independence, reducing caregiver strain, and delaying the point at which long-term care services are needed.

Small Choices, Lifelong Movement

Protecting your joints isn’t about overhauling your life—it’s about leaning into small, steady habits that support long-term mobility. Think of them as building blocks. One healthy choice on its own might not feel dramatic, but when layered together, they create resilience that keeps you moving for decades. Experts stress that consistency matters more than intensity when it comes to joint preservation.

Here are easy, meaningful ways to support your joints every day:

• Choose supportive footwear. Shoes that cushion and stabilize reduce strain on ankles, knees, and hips. Over time, proper footwear helps prevent small misalignments from developing into chronic pain.
• Take breaks during long tasks. Whether it’s gardening, housework, or shopping, pacing yourself helps protect your joints from repetitive stress. Pausing allows muscles and cartilage to recover before they’re pushed too far.
• Stay hydrated. Cartilage is made up largely of water. Drinking throughout the day helps maintain its cushioning quality, keeping movement smoother and more comfortable.

These steps may feel minor. Together, they create a rhythm of protection that allows you to move with confidence and freedom.

Let Movement Be Your Freedom—Not Your Fear

Whether it’s gardening, traveling, or playing with grandchildren, movement is one of life’s greatest joys. Protecting your joints ensures you can keep doing what you love without hesitation.

Aging doesn’t have to mean slowing down—it means moving smarter. It also means being proactive, not just about your health, but about planning.

Since aging always wins, consider adding an affordable Long-Term Care Insurance policy to your retirement plan. There are a variety of policies to choose from, including hybrid policies that offer death benefits and products for harder-to-insure individuals.

Learn more at the LTC News Long-Term Care Insurance Education Center. Be sure to seek professional help in obtaining accurate quotes from all the top insurance companies offering long-term care solutions.

Take care of your health and your body. Also, be sure to safeguard your income and assets and ensure you are never a burden on those you love.